Mar 18th, 2014

Strength: Back Squat 5-5-5-5-5 Use the heaviest weight you can for each set. Rest as needed between sets. increase weight by 2-5 kgs per rep from your last 5X5 WOD Power: Grace For time: 30 Clean & Jerks, 135/95 lbs WOD S+C scale weight as required

Feb 27th, 2014

5 rounds for time of: Run, 300 m 10 Box Jumps, 30/24 in 10 Power Cleans, 60/40 kg Finisher: Kettlebell Swing 50 Use the heaviest weight you can for each set. Rest as needed between sets. Complete 50 swings with as heavy KB as you can in as fewer sets as you can

Feb 25th, 2014

Are your Pull Ups slowing you down? Still having issues linking your kips together? Want Pull Ups to be effortless and more efficient? Then we have the skill session for you! Whether your competing in the CrossFit Open or just want to tidy them up then come along to my Kipping Pull Up Skill tomorrow […]

Feb 25th, 2014

Remember to get signed up for the open this week. Also remember to book in for the Saturday open wod class, and use your spectator membership for friends you are bringing along. Everyone is welcome to sign up for the open, we recommend that people have been crossfitting for approximately 8 months, this is just […]